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Does pre-exercise stretching help people with sore muscles? Does pre-exercise stretching help people with sore muscles? Until recently, most books on exercise recommended stretching as part of a general warm-up before exercise. However, recent studies found that pre-exercise stretching reduced muscle strength and power, decreases sports performance, and increases the risk of injury. Delayed onset muscle soreness (DOMS) is due to muscle damage caused mainly by eccentric exercise (during eccentric exercise, the muscle exerts force as it lengthens) DOMS leaves the muscles stiff and painful and can interfere with workouts during the next 4 to 5 days. Australian researchers found that pre-exercise stretching increased range of motion, reduced muscle stiffness, and decreased pain in people suffering from DOMS due to a previous exercise session. Pre-exercise stretching may be appropriate if you are stiff and sore from a previous workout. For most activities, particularly when you want to train intensely or achieve peak performance, do a more general whole body warm-up that involves the specific movement used in the activity. Stretch after exercise when the muscles are warm and you are less concerned with peak muscle performance. Source: Med Sci Sports Exerc. 37: 929-936, 2005. If stretching diminishes strength, what should an athlete do as a warm-up before an event? Stretching before exercise is a time-honored ritual practiced by athletes in most sports. Surprisingly, there is little or no benefit for doing it. Several recent studies showed that pre-exercise stretching decreases muscle strength and performance in explosive muscle activities, such as jumping, for 15-30 minutes after stretching. The best warm-up is large muscle range-of-motion exercises similar to those used in the sport or exercise program. For example, bodybuilders should lift light weights before lifting heavy. Tennis players should hit forehands, backhands, serves, and volleys at relatively low intensities before playing a match. Runners, swimmers, cyclists, and skiers should do those activities at lower intensities before exercising intensely. Stretching is important for building strength, range of motion, and improving athletic performance. But to get the greatest benefit, stretch after exercise, when the muscles are warm. Many fitness experts say that stretching is important for preventing injury and speeding recovery from muscle strains. In a review of literature however, researchers from the Centers for Disease Control and Prevention concluded that there is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury among competitive or recreational athletes. Source: Med Sci Sports Exerc. 36: 371-8, 2004. Does post-exercise massage help prevent soreness? Nothing feels as good as a nice massage after a tough workout in the gym. Most people have the idea that massage speeds recovery and prevents the inevitable muscle soreness that comes with pushing yourself to the max. Ithaca College researchers found that post-exercise massage produced mixed results; it had no effects on performance but reduced soreness 48 hours after intense eccentric exercise (during eccentric exercise, the muscle exerts force as it lengthens). Subjects did a hamstring workout designed to cause muscle soreness. Two hours later, each subject received a 20-minute massage. Massage had no effects on muscle strength or chemical measures of muscle damage but did make people feel better. The take-home message is that massage won't make you perform any better as an athlete but it can help prevent post-exercise muscle soreness. Source: Br. J. Sports Med. 37: 72-75, 2003. Does exercise training increase the risk of arthritis? Osteoarthritis is inflammation of a joint, usually caused by injury or degenerative changes, accompanied by pain, swelling, and stiffness. The Framingham study (a long-term population study by Harvard researchers) showed that athletically active people—particularly those involved in contact sports—have an increased risk of arthritis later in life. In a review of the literature, Canadian researchers concluded that impact exercise and wear and tear did not increase the risk of arthritis in the shoulder, except in elite athletes. Exercise-related arthritis is usually due to shoulder dysfunction caused by poor movement techniques and muscle imbalances. As four-time Olympian John Powell says at his summer discus throwing school at Dennison University: Good technique doesn't hurt. Learn balanced, coordinated shoulder movements when you lift weights, play tennis or golf, or throw a ball. Source: Clin J Sport Med. 15: 284-285, 2005. Are there any exercises that can help improve balance? Yes, but exercise alone may not be enough to overcome a balance problem. If you have trouble keeping your balance or if you get dizzy from time to time, see your doctor for a full examination to determine whether there is an underlying physical problem. Medical treatment may be required to resolve such an issue. Your doctor may also refer you to a physical therapist or a certified personal trainer who can teach you some specific exercises to improve your balance. Such exercises are simple, safe, and effective, and you can easily incorporate them into your flexibility training because they generally do not require the use of any special equipment. Like most flexibility exercises, balance exercises are usually done on the floor but may sometimes require the use of a wall or chair for stability. The National Association for Fitness Certification recommends three basic exercises to help improve balance:
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